Fitness Tips

I remember when I first started hitting the gym consistently I started looking at fitness websites for tips to either train better or more so help with my diet. There is a ton of information out there and what seemed to work 5 years ago doesn’t work now. It seems like many people are shouting the “latest” fitness trend to get shredded or get massive when in fact it has been tried and tested years ago.Fitness Tips

I have since made a quick list of 30 fitness tips to help you on your fitness journey.

  1. Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
  2. You need to burn about 3500 calories to lose 1 pound of fat.
  3. Insulin and growth hormone have an inverse relationship. You must keep insulin under control if you want growth hormone to do its job of mobilizing fat.
  4. Only fat and protein are essential macronutrients – carbohydrates aren’t (but that doesn’t mean you shouldn’t eat them).
  5. You burn more calories during the hours you don’t exercise than the 1 hour you do. Hence why I love HIIT as you crank up your metabolism so you burn more calories post workout.
  6. You’re never too old to do squats. There are great for the booty and being the largest muscle in the body great for boosting testosterone helping the rest of your body grow.
  7. Weight loss is not a physical challenge – it’s a mental one. We live in a world where fast food and parties is the normal thing to do, find yourself friends and gym partners that have the same goals as you and that will help you keep on track.
  8. You can eat anything you want and still lose weight – as long as it is within your calorie intake for the day. That being said, you cant live on Twinkies and expect to be healthy.
  9. Muscle does not weigh more than fat – it’s just a lot more dense than fat.
  10. You can get glucose from both protein and glycerol – not just carbohydrates.
  11. Just because a box says “whole grain” on it, it doesn’t make it healthy. You should never attempt weight loss at the expense of your health. Create healthy eating habits to follow and that will help you achieve your fitness goals.
  12. The quality of your workouts is more important than the quantity. You can spend 45-60mins a day training like an absolute beast or you can spend 2 hours a day training half-arsed and not see as good results.
  13. Cooking your food can both lower some nutrient content, and make some more bio-available.
  14. It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
  15. Eating at night does not make you fat – overeating does, however, I would back away from the cheesecakes and ice cream.
  16. You don’t need to do curls to get good biceps. Heavy rowing movements are excellent arm builders along with close and wide grip pull ups.
  17. Being skinny does not automatically mean you have a low body fat. Body composition is what matters most.
  18. If bad food is in the house, you’ll be more likely to eat it. Avoid buying it in the first place.
  19. Healthy levels of testosterone are good for both men and women.
  20. You don’t need a gym membership to strength train. Your body weight is all the resistance you need so don’t use I don’t have a gym membership as an excuse not to train, get moving.
  21. 90% of people underestimate how many calories they need to eat to lose weight. Use a calorie tracker like my fitness pal to make sure you eating the right amount of calories a day and more importantly the right macros per meal/day.
  22. Workout intensity is positively correlated with the degree of EPOC – the afterburn effect. Boost your intensity if you want to burn more fat.
  23. 80% of people who begin an exercise program will quit. About the same goes for people starting a diet. Don’t be one of those statistics.
  24. Strength gains come from muscle hypertrophy and improved muscle fiber recruitment. Include a variety of rep ranges and tempo’s in your workouts.
  25. Dehydrating a muscle by 3% can cause a 10% loss of strength. Staying hydrated is key for training and not just your health, if you want to perform at your maximum capacity stay drink plenty of H2O.
  26. The thermic effect of food (TEF) is highest for protein. Up to 30% of its calories are used for digestion and assimilation.
  27. The more muscle mass you have, the more calories you burn at rest. Muscle tissue eats fat at all hours of the day. Thi is important for the ladies especially, don’t be afraid to build muscle.
  28. Direct abdominal exercises are not necessary to get good abs. Abs are used as stabilizers when you do squats, deadlifts, and many other exercises. Only a good diet will make them visible.
  29. You can lose weight and still gain muscle; likewise, you can also gain weight while still losing body fat.
  30. Consistency and patience are key to long-term successful weight loss.

I hope you have found these tips helpful and useful on your fitness journey. The road is not always easy but it is always worth it. Set a goal and work like a machine until you reach your goal.